Banana Nut Muffins

Sunday, September 9

I took Luke and Cinna for a walk. The temperature was a mild 67, but the humidity was 1000%. Yes, 1000%.

Every 20 seconds for 10 rounds
Strict
L or R T2B
R or L T2B
T2B

Then

Every 20 seconds for 10 rounds
Strict
L or R K2E
R or L K2E
K2E

As originality is merely unconscious plagiarism, I can’t unequivocally state that this is an original idea. I do know, however, that I haven’t see anyone do this are read about it on any blogs or CF sites, so there’s that.

This worked the obliques, yo.

10 RFT
5 burpee + box jump (24″) + 5 air squats (on top of box)
5 rebounding box jumps 

That’s a total of 50 burpees, 100 box jumps, and 250 air squats. It’s no wonder that I could hardly walk up the stairs to enjoy a glass of chocolate milk. Oh, who am I kidding—I drink the chocolate milk out of the container.

Time = 17:28

Monday, September 10

I taught all morning and spent most of the rest of the day grading speeches. I worked out after 5, as I knew Jeff would be in a TC and that he wanted to take Luke for another (his 4th of the day) walk.

10 RFT
—Sprint row 100m
—10/leg grasshoppers (knee to elbow)
—1 wall crawl (nose to wall)
—1 deadlift, 275#
Rest exactly 1 minute between rounds

This was one of the toughest workouts I’ve completed in the recent past. First, the minute rest allowed barely enough time to catch my breath. Why? Because I ensured that I treated each round like a sprint. This began with a very fast 100m row, most round rowing at at 1:33/500m pace and often more than an average of 40 strokes/minute. Thus, I was winded when I quickly got off of the rower.

Admittedly, for the first 4 or 5 rounds, I didn’t transition as quickly to grasshoppers as I did for the remaining rounds. The grasshoppers were the most challenging part of the workout, and it took mental fortitude to complete all rounds in unbroken reps. I realized that I needed to get through all 10 reps as quickly as possible if I had any chance of doing latter reps in unbroken reps.

I ensured that my nose touched the wall for every rep of wall crawl. I also ensured that I lowered and didn’t merely drop the barbell when deadlift was completed. Oh, and 275# was a heavy weight.

My goal was 19 minutes, not including 1-minute rest after 10th round, and my time was 18:53. That was a true interval workout, as the minute rest was barely enough time. Whew!

I completed the rounds in: 1:08, 1:02, :58, 1:03, 1:08, 1:00, :55, :58, :57, & :46.

I also like when I’m able to finish strong.

Tuesday, September 11

I watched the final episode of The Looming Tower entitled “9/11.” It was gut wrenching.

I baked funfetti cupcakes and bread, and made homemade raviolis with my new contraption. Yay! And this is also why I only eat two meals a day. I’m counting my calories to ensure that I don’t, you know, swell.

My day was full with many other activities, and I didn’t work out until 7 pm, the latest I’ve worked out in a couldn’t tell you when.

Every other minute
Press, Push Press, Power Jerk
Increase weight 10# each round

This didn’t go as well as it should have, likely because it’s the fourth day in a row that I’ve worked out and I did grasshoppers and wall crawls yesterday. I completed all 3 lifts @ 65, 75, 85, 95, 105, 115, & 125, but after completing press @ 135 I didn’t have enough left in the tank for push press and power jerk. I did push press @ 145 & 155, but failed at 165. I came very close to completing rep but just could get it up. #viagramayhavehelped

As it was a relatively cool evening, I completed conditioning on 5th Ave. I set up towel at starting line, measure 10, and set up clock and notepad.

AMRAP 20
Max rep strict and unbroken pushups
Run 10m forwards and 10m backward, increasing by 1 sprint (forwards & backwards = 1 rep) after each round of unbroken pushup

For strict pushups I ensured that hands were in same position for all rounds, that feet were together, and that nipples and alternating face cheek touched the ground. I only allowed myself to rest in plank position, i.e., no resting with chest on the ground and arms stretched to the side.

I completed 22, 9, 9, 10, 11, 14, 14, 16, 16, 17, 17, & 24 for a total of 180 pushups and ran 11 rounds, i.e., I didn’t run after 12th and final round of pushups. That’s 1,320m total—and half of that running backwards. I was pleased that I was able to finish strongly. Of course the “rest” whilst running helped!

Wednesday, September 12

I rested. Sadly, I forgot to drink a beer. Dammit.

Thursday, September 13

Hurricane Flo approaches, so I’ve been battening down the hatches, so to speak.

I made banana-nut muffins for breakfast, and they are delicious. I’ve discovered that the most convoluted recipes often result in the best delicacies, and this recipe was indeed convoluted.

AFAP
Row 25 calories
5 rounds
– burpee + strict L-sit pull-up
– burpee + strict C2B pull-up
– burpee + strict T2B
– burpee + strict K2E
– burpee + SDHP, 100#
Row 25 calories
5 rounds
– burpee + strict L-sit pull-up
– burpee + strict C2B pull-up
– burpee + strict T2B
– burpee + strict K2E
– burpee + SDHP, 100#
Row 25 calories
5 rounds

– burpee + 3 strict L-sit pull-ups
– burpee + 3 strict C2B pull-ups
– burpee + 3 strict T2B
– burpee + 3 strict K2E
– burpee + 3 SDHPs, 100#

Time = 21:20

I set a goal to complete a calorie per stroke, and completed rounds of rowing in 25, 24, and 24 strokes. Yay! I kept strokes at about 16/minute.

I programmed pull-ups because I did so much pushing this past Tuesday. Burpees were more about active recovery and were thus not 6-count.

This was a gasser, and I’m pleased with performance.

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